If you are looking for a convenient and healthy source of protein, canned tuna in water is a great option. One can (6.5 oz), drained, contains 194 calories.

In addition to being a low-calorie source of protein, canned tuna in water is also low in fat and a good source of essential nutrients like vitamin D and selenium.

In this article, we'll explore the nutritional profile, health benefits, and practical tips for preparing and storing canned tuna in water.

The Nutritional Profile of Canned Tuna in Water

Canned tuna in water is a good source of high-quality protein, with about 20 grams of protein per 3-ounce serving. It is also low in calories, with only around 100 calories per serving. In terms of essential nutrients, canned tuna in water is particularly high in vitamin D and selenium. Vitamin D is essential for bone health, immune function, and may also help reduce the risk of certain cancers and chronic diseases. Selenium is an important mineral that helps protect against oxidative stress and may also improve thyroid function. Overall, canned tuna in water is a nutritious and convenient choice for adding protein and essential nutrients to your diet.

How to Prepare Canned Tuna in Water

Canned tuna in water is already cooked and ready to eat, but there are many ways to prepare it for a tasty and satisfying meal. Here are some ideas: - Mix canned tuna with avocado, lemon juice, and spices for a quick and easy tuna salad. - Use canned tuna as a topping for rice bowls, salads, or wraps.

The Health Benefits of Canned Tuna in Water

In addition to being a good source of protein and essential nutrients, canned tuna in water may also have potential health benefits. Some studies have found that consuming fish, including canned tuna, may reduce the risk of certain chronic diseases like heart disease and stroke. The omega-3 fatty acids found in fish like tuna may help reduce inflammation, improve brain function, and even support healthy skin and hair. However, it is important to note that canned tuna is also high in mercury, which can be harmful in large amounts. For this reason, it is recommended to limit consumption to no more than 2-3 servings per week, particularly for pregnant or breastfeeding women and young children.

How Much Protein is in Canned Tuna in Water?

One 3-ounce serving of canned tuna in water contains around 20 grams of protein, making it a great source of high-quality protein for your diet.

The Amount of Calories in Canned Tuna in Water

One 3-ounce serving of canned tuna in water contains around 100 calories, making it a low-calorie choice for adding protein to your diet.

Is Canned Tuna in Water a Good Source of Omega-3 Fatty Acids?

Canned tuna in water is a good source of omega-3 fatty acids, which are essential fats that the body needs for optimal health. The omega-3s found in fish like tuna have been shown to help reduce inflammation, lower the risk of heart disease, and improve brain function. However, it is important to note that canned tuna in water may also be high in mercury, which can be harmful in large amounts. For this reason, it is recommended to limit consumption to no more than 2-3 servings per week, particularly for pregnant or breastfeeding women and young children.

Canned Tuna in Water vs. Canned Tuna in Oil

While both canned tuna in water and oil are good sources of protein and omega-3s, there are some differences in their nutritional profiles. Canned tuna in oil is higher in calories and fat than canned tuna in water, with around 180 calories and 7 grams of fat per 3-ounce serving. However, canned tuna in oil may also be more flavorful and tender than canned tuna in water, and may be a better option for certain recipes or dishes. It is important to choose a high-quality oil, like olive oil, if you opt for canned tuna in oil due to the risk of unhealthy fats and additives in some oils.

How to Store Canned Tuna in Water

Canned tuna in water can be stored at room temperature for up to 2-3 years, or in the fridge for up to 3-4 days once opened. To ensure maximum freshness and flavor, it is important to store canned tuna in a cool, dark place and transfer any unused portions to an airtight container before refrigerating.

The Best Ways to Use Canned Tuna in Water in Your Diet

Canned tuna in water is a versatile ingredient that can be used in a wide variety of dishes and recipes, from salads and sandwiches to casseroles and pasta dishes. Here are some ideas: - Add canned tuna to a Greek salad for a protein-packed lunch or dinner. - Make tuna patties by mixing canned tuna with breadcrumbs, eggs, and spices, and pan-frying until golden brown.

Canned Tuna in Water Recipes for Every Meal

Looking for some inspiration for using canned tuna in water in your meals? Check out these tasty and healthy recipe ideas: - Tuna and Avocado Salad: Mix canned tuna with diced avocado, cherry tomatoes, cucumber, and lemon juice for a fresh and satisfying salad. - Tuna and Sweet Potato Hash: Saute canned tuna with sweet potatoes, onions, and bell peppers for a hearty and flavorful breakfast or brunch dish.